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Sunday, 2 November 2014

11 Tips to Make Running Easier

No one heads out on a run thinking, “I want this to feel as
hard as possible.

We want it to feel good. We want it to feel less
difficult than before. And it will if you try out these 11 simple-to-follow running tips:

1. Shorten Your Stride

It’s counter-intuitive, sure, but shortening
your stride and aiming to take more steps per minute (180 is
ideal) can help you run more efficiently. It saves you energy you
would have spent trying to cover more ground with each step.

2. Look Ahead

Keeping your eyes focused on a target in front of you can actually make your
runs seem shorter and easier, according
to research from New York University. You'll likely perceive
your target as closer in distance than you would have if you were taking
in everything else around you.

3. Lean Forward

Let gravity help you out. Leaning
forward from your ankles (not your hips!) will help you “fall forward”
with every step, which takes some of the work away from your legs.

4. Get New Shoes

If you don’t replace your running shoes every 300 to 400 miles, they get
worn out and can actually make your run more difficult.

5. Relax Your Arms

Tensing your shoulders and tightly bending your elbows wastes energy that can
be better spent moving forward. Here are some tips for switching up your arms for a better run.

6. Break Up Your Runs

Sure, seven miles is seven miles. But if you divvy
up your mileage into a one-mile warm-up, five-mile run, and one-mile
cool down, each leg will feel a little less overwhelming.

7. Dress Comfortably

Running is
hard enough without a bra strap digging into your side or blisters forming
between your toes. Take some time to find quality, sweat-wicking workout
gear that makes you feel both physically and mentally comfortable.

8. Drink Up

Dehydration is serious stuff. Sweating out even two
percent of your body’s weight (that’s just a pound or two!) can wreck your
physical performance, not to mention cause cramps, dizziness, and fatigue.
Basically, it makes running miserable.

9. Race Someone

Picking out a runner on the sidewalk to rival can help you run faster without
even knowing it. In one New York University study, runners who competed with at
least one fellow runner cut almost eight seconds off of their mile pace.

10. Keep Yourself Entertained

Sometimes the hardest thing about running is the boredom. To help pass the
time, tag along with a running buddy, or download some podcasts, audiobooks, or
new tunes.

11. Take Time to Recover

Scheduling recovery workouts and
rest days into your schedule will actually help those hard days seem a little
less difficult. Your muscles need time to recoup.